90 30 50 diet plan for picky eaters
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Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Salmon fillet
Lean ground turkey
Tofu
Greek yogurt
Eggs
Quinoa
Brown rice
Lentils
Black beans
Chickpeas
Spinach
Broccoli
Carrots
Bell peppers
Avocado
Almonds
Walnuts
Chia seeds
Flaxseeds
Blueberries
Apples
Bananas
Oranges
Strawberries
Kale
Cottage cheese
Turkey bacon
Whole grain bread
Sweet potatoes
Olive oil
Coconut oil
Almond milk
Diet plan overview
The 90 30 50 diet plan for picky eaters offers a flexible approach to nutrition that can accommodate specific taste preferences while ensuring a balanced diet. This plan ensures 90 grams of protein from versatile sources like smoothies and custom-flavored yogurts. 30 grams of fiber are easily integrated through beloved fruits and stealthily mixed vegetables, while 50 grams of healthy fats are incorporated through popular foods like peanut butter and homemade dressings.
This diet is perfect for picky eaters who might struggle with traditional dietary plans. It focuses on incorporating familiar and favorite ingredients into each meal, ensuring that nutrition doesn't come at the expense of enjoyment. Plus, it offers the freedom to adjust flavors and foods to better suit the eater's preferences, making it easier to stick to in the long run.
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Foods to eat
Blendable Vegetables: Carrots, spinach, and zucchini are easy to blend into sauces or soups.
Fruits in Different Forms: Fresh, dried, or in smoothies to provide variety.
Protein Snacks: Hard-boiled eggs, cheese sticks, and turkey jerky are easy to eat on the go.
Nut Butters: Peanut and almond butter for healthy fats and protein.
Grain-Based Snacks: Whole-grain crackers, rice cakes, and granola bars.
✅ Tip
Foods not to eat
Overly Sugary Snacks: Candies and cookies that can lead to sugar crashes.
Highly Processed Foods: Avoid prepackaged snacks with preservatives and additives.
Artificial Colorings: Found in candies, cereals, and drinks.
Soda and Sugary Drinks: Provide empty calories without nutrients.
Refined Grains: White bread, pasta, and rice offer little nutritional value.
Main benefits
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📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and bell peppers
- Lunch:Grilled chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon with roasted sweet potatoes and carrots
- Snack:Greek yogurt with sliced bananas
Day 2
- Breakfast:Greek yogurt with blueberries and almonds
- Lunch:Tofu stir-fry with brown rice and snap peas
- Dinner:Lentil soup with whole grain bread
- Snack:Cottage cheese with sliced strawberries
Day 3
- Breakfast:Turkey bacon with scrambled eggs and sliced avocado
- Lunch:Black bean salad with bell peppers, corn, and avocado
- Dinner:Spinach and chickpea curry with brown rice
- Snack:Apple slices with almond butter
Day 4
- Breakfast:Smoothie with spinach, banana, almond milk, and chia seeds
- Lunch:Grilled chicken salad with mixed greens, walnuts, and balsamic vinaigrette
- Dinner:Turkey chili with black beans and diced bell peppers
- Snack:Carrot sticks with hummus
Day 5
- Breakfast:Scrambled eggs with spinach and whole grain toast
- Lunch:Tofu stir-fry with quinoa and mixed vegetables
- Dinner:Baked chicken breast with roasted sweet potatoes and green beans
- Snack:Greek yogurt with sliced strawberries
Day 6
- Breakfast:Greek yogurt with blueberries and chia seeds
- Lunch:Lentil salad with diced bell peppers, cucumber, and feta cheese
- Dinner:Grilled salmon with quinoa and sautéed spinach
- Snack:Apple slices with almond butter
Day 7
- Breakfast:Turkey bacon with scrambled eggs and whole grain toast
- Lunch:Chickpea salad with mixed greens, cherry tomatoes, and avocado
- Dinner:Stir-fried tofu with brown rice and broccoli
- Snack:Cottage cheese with sliced bananas
Want to learn more?
⚠️ Keep in mind
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Listonic team
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